10,000 Steps to a Healthier, Happier You
By simply investing a little money in a pedometer – and a little time using it – you can reap big rewards in your physical and emotional wellbeing. Nutritionist and fitness consultant, Shawn Nisbet, explains how a pedometer can get you motivated and keep you that way.
Why 10,000 steps?
About 40 years ago in Japan, the idea surfaced that walking 10,000 steps a day could help people keep fit and healthy without the need for additional exercise. The average person should be able to walk 10,000 steps every day – from their first step out of bed in the morning until their last step before they crawl into bed at night. Walking 10,000 steps in one day is equal to a distance of about 5 miles or 8 kilometres, depending on the length of your stride.
It should take about 15 minutes to cover a kilometre if you take an easy walk. If you add up all of your walking throughout a day, you could walk your 10,000 steps in just two hours! If you pick up the pace slightly, you could walk a kilometre in just 12 minutes.
However, given our all-too-sedentary, car-borne lifestyles these days, the average person usually walks between 4,000 and 6,000 steps every day without even thinking about it. But if you sit at a desk all day, you may find that you are only achieving 2,000 steps in a day.
Know your numbers
Most of us know our weight or waist measurement. We may even know our resting heart rate or blood pressure, but another important number to know is how many steps you take per day. And that’s where a pedometer can really make a big difference.
What is a pedometer?
A pedometer is a simple device used to measure the number of steps you take in a day. Many pedometers also calculate the distance you have walked and the number of calories you have burned during that time.
How does a pedometer work?
When it’s positioned correctly, the pedometer records a step each time your hip moves up and down. The step counter also measures activities you do throughout your day in addition to walking, such as bending to tie your shoes. Those movements count, too!
How do I wear a pedometer correctly?
Simply attach the step counter to your belt or waistband near the front of your hipbone. After that, the pedometer does the work as you walk.
Purchase a pedometer today and find out how many steps you take in a day
• Begin by putting on your pedometer as part of your morning routine.
• Becoming aware of the steps you take in an average day is a great place to start!
• Wear your pedometer for an entire day and log your steps.
• Increase your walking activity by 10% or 500 to 1,000 steps every day
until you reach your daily goal of 10,000 steps.
• If you are young and healthy, you may want to increase your steps by more,
but if you are older you may want to take your time, gradually increasing your steps to prevent injury.
• Motivate a friend or family member to keep track of their daily steps as well,
and arrange to go walking together sometimes to help keep each other motivated.
• Make weekly goals to help increase your daily steps.
• Enjoy the health benefits of a more active lifestyle.
Small changes really make the steps add up!
• Park your car at the far end of the parking lot.
• Walk your children to school.
• Walk to the corner store instead of driving.
• Take the stairs instead of the escalator.
• Take your dog for an extra walk around the block.
• At the office, walk to a colleague’s desk instead of emailing them.
• When meeting for a coffee with friends, take a walk instead.
• Take an evening stroll after dinner.
• Explore your neighbourhood on foot.
• Organize family walking trips on the weekend.
• Learn about all the walking paths in your neighbourhood.
• Take a walking tour of your city.
• Walk to a friend’s house instead of driving.
• Take a walk during your lunch break.
• Just start moving – every step counts!
Find out just how active you are
Put on the pedometer when you get up in the morning and take it off just before bedtime. Record the number of steps you take each day for three days (two workdays and one day you don’t work). Add up the number of steps and divide by three to get the average. Compare your results to the following:
• Active adults take approximately 7,000 to 13,000 steps per day
• Active older adults take approximately 6,000 to 8,500 steps per day
• Inactive adults take approximately 3,500 to 5,000 steps per day
• Children should take approximately 11,000 to 13,000 steps per day
• An average walk of 30 to 60 minutes = 4,000 to 6,000 steps
*10,000 steps = 5 miles (8km) = 1 hour + 40 minutes
Set goals to become more active
Increase your activity in manageable bites. If you normally take about 3,000 steps a day, your initial goal might be 6,000 steps a day. You can do this in three 10-minute bouts of brisk walking - about 1,000 to 1,300 steps at a time.
• 10 minutes of moderate intensity activity = 1,000 steps
• 10 minutes of high intensity activity = 2,000 steps
Here are just a few benefits of getting active:
• Helps you relax and manage stress
• Lowers blood pressure
• Increases energy
• Improves posture and balance
• Improves your self-esteem and mood
• Improves your quality of life
• Increases flexibility and muscle strength
• Improves sleep
• Helps you control your weight
Staying active also reduces the risk of:
• Heart disease
• Obesity
• Falls and injuries
• Adult-onset diabetes
• Osteoporosis
• Stroke
• Depression
• Colon cancer
• High blood pressure
• Premature death
The added benefits of Nordic pole walking
As we discussed in a previous issue of Healthy Living, when you walk with poles you combine both a cardio and strength workout at the same time. For the beginner walker, the use of Nordic poles can help with many balance issues, while athletes can use their poles to increase their cardiac output by 25% while increasing the strength of both their upper and lower body muscles.
Now that spring is finally here, there’s never been a better time to improve your fitness. So no more excuses! Start today. You really can walk your way to a happier, healthier you!
Shawn M. Nisbet, RHN, CFA, is a registered holistic nutritionist, certified fitness consultant
and Nordic pole walking master instructor. Tel: 416.804.0938. Website: www.shawnnisbet.com.
Email: info@shawnnisbet.com
2600 John Street, Unit 207, Markham, ON L3R 3W3 T: 905.475.5222 F: 905.475.6369
